Intermittent Fasting: Does It Actually Work?

Or Is It Just Skipping Breakfast With Better PR?

Intermittent fasting sounds impressive.

A “protocol”.

A “window”.

A “system”.

In reality, for most people, it’s just not eating for part of the day.

And that’s not automatically good or bad — it just depends on why you’re doing it, and what happens when you do eat.

Let’s strip the hype away and look at it properly.

What Intermittent Fasting Actually Is

Intermittent fasting (IF) isn’t a diet.

It doesn’t tell you what to eat — just when to eat.

Common versions include:

• 16:8 – fast for 16 hours, eat within 8

• 14:10 – a gentler version (often more realistic)

• 5:2 – eat normally 5 days, very little on 2 days

No magic foods.

No fat-burning switch at 10:01am.

Just longer gaps between meals.

Why People Like It

Intermittent fasting can work for some people, mainly because:

• It reduces mindless eating

• It cuts out late-night snacking

• It simplifies decisions (“I don’t eat now”)

• It can reduce calories without tracking

If someone was already skipping breakfast naturally, IF just gives them permission to stop feeling guilty about it.

That’s the real benefit.

Where It Goes Wrong

Intermittent fasting often fails when it’s used as control instead of structure.

Common problems:

• White-knuckling hunger all morning

• Overeating when the window opens

• Treating the eating window like a free-for-all

• Feeling cold, tired, irritable, or obsessed with food

If fasting leads to:

• Binges

• “Earning” food

• Ignoring hunger signals

• Fear of eating outside the window

…it’s not helping. It’s just dieting in a trench coat.

Fasting Doesn’t Fix a Broken Diet

This bit matters.

Intermittent fasting doesn’t override:

• Poor protein intake

• Low fibre

• Highly processed meals

• Chaotic eating patterns

You can eat badly in an 8-hour window just as easily as in a 12-hour one.

The body still cares about:

• Regular nourishment

• Enough food

• Balanced meals

• Consistency over cleverness

A More Scrummy Way to Think About It

Instead of asking:

“Should I do intermittent fasting?”

Try asking:

• Do I actually feel better eating later?

• Am I less snacky or more?

• Can I eat normally when I do eat?

• Is this simplifying my life or stressing me out?

For many people, the sweet spot is:

• A gentle overnight fast

• Breakfast when you’re hungry

• No eating just because the clock says so

• No rules you have to “get back on”

That’s not a plan.

That’s just eating like a human.

The Bottom Line

Intermittent fasting:

• ❌ Is not required for weight loss

• ❌ Is not a metabolic cheat code

• ✅ Can help some people reduce overeating

• ❌ Backfires if it creates restriction and rebound

If it fits your life — fine.

If it feels like a battle — drop it.

You don’t need a fasting window.

You need meals that actually work for you.

That’s the Scrummy system.